WOD 12/11/2015 - Quinta-feira

A) Warm-up
Em dupla:
Tabata 
Weighted plank  @ 45/35 lbs
Tabata 
Sit-up wall ball @ 20/14 lbs

B) Strength & Conditioning 

Deadlift 
10 @ 50% - PR
10 @ 60% 
10 @ 70%
8   @ 70%
6   @ 60%

C) WOD

Mary meets DT 

3 Rounds for time

5 HSPU
10 Pistols
15 Pull-ups
12 Deadlifts @ 155/105 lbs
9 Hang power cleans @ 155/105 lbs
6 Shoulder to OH @ 155/105 lbs